I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

DE Squat/DL

^-- well it was meant to be

Speed Squats (15" box)

Warm ups then...

8 sets of 2*92.5kg

Speed 3" Deficit Deads

Warmups then...

5 sets of 1*110kg

Then I gave into the itch to lift heavy things... (still off a 3" deficit)

1*130kg

1*145kg

1*160kg - pretty easy

1*170kg - reasonably tough, but kept my form tight and got decent speed off the floor

1*175kg - failed, got it off the floor but back started to round so I ditched it

Pretty pleased with 170 off a 3" deficit. Bodes well for 200kg from the floor sometime in the next few weeks...

GHRs

3 sets of 10

supersetted with

Reverse Hypers

2 sets of 10*100lb

10*50lb (to loosen the back up)

Stone lifting

Worked my way up to lifting 65kg once

[SoaringSwine]

DE Bench

I was meant to train yesterday but had to work

Speed Bench

10 sets of 3*50kg - varied grips

Got most of these timed today, all under 3secs, even the close grip. My last comp grip was under 2.5s, happy about that.

DB Bench

10*45lb

2 sets of 10*50lb

Stability is improving. At the end of the set I was just holding the weight up at the top for 10-15 secs, just letting the shoulder stabilisers do their thing. Shoulders were pretty tired from this.

Then tried to do some pin shoulder presses, but it aggravated my shoulder so I stopped .

Bent Over Rows

10*40kg

8*50kg

2 sets of 8*55kg

Hammer Curlzzzzz

10*20lb

10*25lb

8*30lb

DB Shoulder Press

20*10lb

20*15lb

20*20lb

I think I'll just do some light shoulder work each workout, and gradually increase the weight and decrease the reps. Won't try to jump into the heavier stuff again too soon.

Cardio

1hr squash

[SoaringSwine]

ME Squat

Feeling pretty tired today. Had been walking lots before I made it to the gym, that also took a toll on my legs. Haven't squatted heavy for almost three weeks too.

13" Box Squat

10*20kg

5*40kg

5*60kg

5*80kg

3*100kg

3*120kg

1*140kg

After the first rep of 140 I knew I wasn't getting any more. I'll put it down to being tired, I don't think I have lost strength the last three weeks. I think I'll keep box squating for a couple more weeks yet and use GM Squats as a supplementary exercise

GM Squat

Just trying these out for the first time

5*20kg

5*40kg

3*60kg

3*80kg

Out of energy

Chinups

Strength has seemingly increased on these. Can now do a few at a time from a dead hang. Ended up doing a few, resting a few secs then doing some more. Maybe 15 reps?

Shoulder rehab

Started doing an exercise where I just grab a pair of 20lb dumbbells and just draw the alphabet above me (I'm lying down). Should increase my shoulder stability I hope.

Pulldown Abs

10*40kg

8*45kg ugly

12*40kg

[poos_n_wees]

Shoulder rehab

Started doing an exercise where I just grab a pair of 20lb dumbbells and just draw the alphabet above me (I'm lying down). Should increase my shoulder stability I hope.

Interesting! Did you get this idea from somewhere or is it your own?

15 or so reps on chins? Niiiiice 8)

[SoaringSwine]

Shoulder rehab

Started doing an exercise where I just grab a pair of 20lb dumbbells and just draw the alphabet above me (I'm lying down). Should increase my shoulder stability I hope.

Interesting! Did you get this idea from somewhere or is it your own?

15 or so reps on chins? Niiiiice 8)

The physio actually, but increased the weight a lot. Think I'll do it each workout.

I'm thinking about buying me some of these:

http://www.liftinglarge.com/index.asp?P ... &ProdID=34

Don't get much lower to the ground than that, and IPF legal too. Postage is a killer though, so might buy some other stuff while I'm at it.

[SoaringSwine]

ME Bench

Shoulder Rehab

Close Grip Bench Press

10*20kg

5*20kg

5*40kg

5*50kg

5*60kg

5*67.5kg

3*75kg

3*82.5kg

2*85kg - failed on the third, lowered it too slow

Was going to do some paused wide grips but I've opted to go with Pin Presses from just above the chest

Pin Press

Just above the chest, resting the bar completely on the safeties before pressing it again

4*65kg - failed on the last, thought I had gone to heavy

2 sets of 5*60kg

5*65kg - easy

Worked out in the middle of my sets how to engage my triceps right from the get go, worked wonders.

Chest Supported Row

3 sets of 8*30kg

DB Cleans supersetted with DB Side Raises

3 sets of 10*15lb and 3 sets of 10*5lb

Baby steps for my shoulders

Core

Weighted Decline sittups 2x10 and Russian Twists 2x10

[AK]

Would you elaborate a little on your shoulder stability problem?

What do you mean by it? Do you have problem at arm's lenght or at other parts of the lift as well?

[SoaringSwine]

Would you elaborate a little on your shoulder stability problem?

What do you mean by it? Do you have problem at arm's lenght or at other parts of the lift as well?

A little bit wobbly at arms length, and sometimes on the way back up too. In general my shoulders are pretty weak.

[AK]

Would you elaborate a little on your shoulder stability problem?

What do you mean by it? Do you have problem at arm's lenght or at other parts of the lift as well?

A little bit wobbly at arms length, and sometimes on the way back up too. In general my shoulders are pretty weak.

I see. Figure... you already pull your shoulder blades together and done at the set up prior to start?

Ever loose that position?

[SoaringSwine]

Would you elaborate a little on your shoulder stability problem?

What do you mean by it? Do you have problem at arm's lenght or at other parts of the lift as well?

A little bit wobbly at arms length, and sometimes on the way back up too. In general my shoulders are pretty weak.

I see. Figure... you already pull your shoulder blades together and done at the set up prior to start?

Ever loose that position?

Yeah shoulder back, squeezing my lats, rip the bar apart etc. I have lat weakness too, been doing a lot to fix this too.

Sometimes when benching for reps my shoulder slips a bit and I lose the tightness.

[AK]

Yeah shoulder back, squeezing my lats, rip the bar apart etc. I have lat weakness too, been doing a lot to fix this too.

Sometimes when benching for reps my shoulder slips a bit and I lose the tightness.

Sweet. Back and DOWN(will force your chest out more... for me it does)

I found the following article helpfull :

http://www.t-nation.com/free_online_art ... and_shrugs

Give it a read.... also there is a 3 part article called shoulder savers by Eric Cressey you may enjoy it.

The mid and low traps do a lot of static work in the bench so you may want to address that if its a weakness... sound like it is if you loose position.

Jim Wendler talks a little about it at elitefts but cant remember where.

Good luck :nod:

[SoaringSwine]

Thanks AK, I'll look into it.

[SoaringSwine]

ME Bench

Shoulder Rehab

Close Grip Bench Press

10*20kg

5*20kg

5*40kg

5*50kg

5*60kg

5*67.5kg

3*75kg

3*82.5kg

2*85kg - failed on the third, lowered it too slow

Was going to do some paused wide grips but I've opted to go with Pin Presses from just above the chest

Pin Press

Just above the chest, resting the bar completely on the safeties before pressing it again

4*65kg - failed on the last, thought I had gone to heavy

2 sets of 5*60kg

5*65kg - easy

Worked out in the middle of my sets how to engage my triceps right from the get go, worked wonders.

Chest Supported Row

3 sets of 8*30kg

DB Cleans supersetted with DB Side Raises

3 sets of 10*15lb and 3 sets of 10*5lb

Baby steps for my shoulders

Core

Weighted Decline sittups 2x10 and Russian Twists 2x10

[SoaringSwine]

2/10 DE Squat/DL

Speed Squats

8 sets of 2*87.5kg

Speed Deads

10 sets of 1*115kg

Was only going to do 8, but was unsatisfied with my speed. So did a couple more and pulled them quicker. Have to focus on driving through the heels a bit more.

Dimel Deadlifts

3 sets of 20*100kg

Ow...

GHRs

3 sets of 8

Cut the reps down from 10 due to my tiredness after the Dimels

Tyre Flipping

10 flips in 47 secs

Tired, so expected to be a bit slower.

[SoaringSwine]

DE Bench/Bench test

Speed Bench

10 sets of 3*45kg

Weight was feeling stupidly light, so I brought my bench test a week forward.

Bench Press

2*55kg

1*65kg

1*75kg - paused

1*82.5kg - paused with commands etc.

1*87.5kg - ^^

1*90kg - ^^ failed

Didn't get my triceps to fire on the 90kgs, it was the closest of misses. I'm sure I'll get it easy another day. I've got plenty of work over the next few weeks addressing the late firing triceps issue.

DB Bench

10*45lb

2 sets of 10*50lb

Stability getting much better

DB Shoulder Press

10*20lb

10*30lb

8*40lb

No pain, but didn't want to push too hard so I stopped at 8 reps on the 40s.

Bent over Rows

8*55kg

2 sets of 8*60kg

Werkin on da gunz

2 sets of 10*25lb

Sledgehammering

8lb sledgehammer - 180 hits in 4:40

Forearms and guns were pumped as after that, walked out of the gym feeling pretty jacked. Videos to come...

[SoaringSwine]

My pauses were a bit dodgy, bumbling around on the chest a bit. Here's the vid, it's got a couple sets of speed bench then maxing out:

I'm going to get back into videoing my training more often, easier to identify weaknesses.

[poos_n_wees]

Ooh, almost had that last one!

Nice work :nod: I like watching people set up for their bench.. tres cool.

I'm going to get back into videoing my training more often, easier to identify weaknesses.

Hard. I'd never have known my DL'ing was retarded if I didn't video. Very useful tool!

[SoaringSwine]

ME Squat/DL

13" Box Squat

5*20kg

5*40kg

5*60kg

5*80kg

3*100kg

3*120kg

3*135kg

135 went up pretty well (except for it slipping on my back on the last rep), feeling confident for 140 next week.

GM Squat

These are really tiring, decided to do triples instead of 5s

5*60kg

3*70kg

3*80kg

3*90kg

3*100kg - Reracked it quickly after the second due to slippage, I was sweating like a rapist for some reason.

I'm not going to wear a belt for these, give the core something to do.

a) Reverse Hypers (light)

3 sets of 12*50lb

b) Chins

4, 3, 3

Getting better at getting out of the deadhang position, will be doing sets of 10 by Xmas

a) Weighted Plank (15kg)

0:45, 1:06, 0:45

First time trying these, came as a bit of a shock. Will aim to do 3 for a minute next time, then I'll add more weight etc.

b) Side bends

3 sets of 10*80lb each side

Video

Here's my top set of box squat and two top sets of GM Squat. Note the nasty slippage. And just watching now on my computer I think the bar may be lower on my right side right from the start... will have to check this next squat day. This video taping is paying off already! Any other comments on form?

[SoaringSwine]

Ooh, almost had that last one!

Nice work :nod: I like watching people set up for their bench.. tres cool.

I'm going to get back into videoing my training more often, easier to identify weaknesses.

Hard. I'd never have known my DL'ing was retarded if I didn't video. Very useful tool!

Thanks. Yep I think the videoing is paying dividends already.

[Old Bull]

Happy Birthday Bro :dancing:

[poos_n_wees]

Birthday????!!!!

Have a good one SS!

I think the bar may be lower on my right side right from the start... will have to check this next squat day.

Couldn't quite tell from the vid.. maybe if you took some footage from directly behind you during the squats next time?

GM squats look hard.. shucks. Good stuff :nod:

[SoaringSwine]

Thanks OB and PnW. Yep 21 today. Not that excited about it, had my party a while back. Just dinner with the family tonight.

[AK]

Hard to see it from the bench video ( video angle ...) but it looks to me as your elbows are not 100% locked out on some of the heavy singles. May not be that way you probably would know better. Something to watch out for... In comp they will pull you up on it and it can throw you out of your groove.

Just my humble opinion ...

[SoaringSwine]

Hard to see it from the bench video ( video angle ...) but it looks to me as your elbows are not 100% locked out on some of the heavy singles. May not be that way you probably would know better. Something to watch out for... In comp they will pull you up on it and it can throw you out of your groove.

Just my humble opinion ...

Hmm, I don't think that's the case. If anything I think I'm hyperextending my elbows at the top. Maybe the angle is making it look like I'm not locking out when I'm actually hyperextending???

[AK]

Hard to see it from the bench video ( video angle ...) but it looks to me as your elbows are not 100% locked out on some of the heavy singles. May not be that way you probably would know better. Something to watch out for... In comp they will pull you up on it and it can throw you out of your groove.

Just my humble opinion ...

Hmm, I don't think that's the case. If anything I think I'm hyperextending my elbows at the top. Maybe the angle is making it look like I'm not locking out when I'm actually hyperextending???

Sweet. Just to clarify... I meant at the begining not at the end of the movement. Meaning you have to have your elbows fully extended / locked out before you start your bench. IMHO could be the angle ...

( Edited to make my self clearer... )